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Nutrition Advice

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Why poor exercise execution is destroying your results- AND how to FIX IT!

Exercise execution is under valued by most people looking to make changes to their body. We put all of the emphasis on the training programme itself- the exercises- order- sets- reps……. All crucial components, but without good exercise execution, probably over emphasised. Great exercise execution with a solid programme can lead to truly remarkable results. But, an equally good programme with poor exercise execution can lead to minimal results, and a world of other problems. So, if you want to make progress, let’s dive in…. Interested in building a great physique? Get our FREE 6 essentials to physique eBook here! hit the link above to...

3 steps to your summer body!

Here it is, summer body time! Another year where there’s a rush to the latest fat loss supplements, fads, and pre holiday gym sessions (the only time of the year where this is an important place to be for some people) to hit those weight loss goals. Here’s how it goes…. 4 weeks from the holiday- PANIC! Start exercising 4-5x per week- as much CV as you can! Over zealous diet- low carb- low sugar- low fat- low nutrition- low everything. If it has calories, its probably bad right? 2 weeks in- look and feel like s***Massive blip- take away/ alcohol Bad Day- F...

More than Macro’s! Why the over simplified view of fat loss fails.

Want to get lean (or hench- it works for either), but finding that regardless of tracking, somethings just not clicking? You NEED to read this. This is why it's about more than macros. I’m sorry. There, I said it. I Know everyone is looking for the most simple, quick fix answer, and unfortunately, this aint it. I’m just going to say it. Your body is not simple- there is no quick fix, and you’re more than just a machine. That said, get it right, and you’re rate of progress will probably be awesome! There IS a solution, but it takes some relatively complex understanding of...

3 Essential tips to build more muscle without spending an extra minute in the GYM!

Building Muscle is awesome. More food, great workouts, and usually a lot of sessions where you feel like a beast! But unfortunately, most muscle building programmes are a complete failure. Now, we’re told that we need to eat enough, and follow a progressive programme (If you’re not even doing this, then what are you expecting?), but this is only a part of the equation. People get into the finer details of some aspects, and forget the bigger picture- reps vs sets, this exercise is better than that exercise, and people who have the programmes and nutrition plans broken down to...

Stop working hard in the gym without results and progress!

Tired of not making progress in the gym? Here’s why, and what you can do to get back to progress! Fat loss plans, muscle building plans, fitness plans. All completely different, yet most fail for the EXACT SAME reasons. The fitness and nutrition industry has spent years telling people that a magic product or plan is the reason to get results, and without it you won’t be able to progress. Weight loss? Grab a shake instead of food! Muscle building? Follow this “perfect plan”! Fitness development? Buy this new product…. You see the trend? And by the way, all of these...

Why the Perfect Diet OR Awesome Training Programme doesn’t work

How to get in shape… 80% diet, 20% training…… Follow this nutrition plan to shred fat….. This training programme is perfect for fat loss…. All of these statements are fundamentally flawed, as fat loss CAN ONLY HAPPEN when both energy intake and energy output are accounted for. Let me talk you through how fat loss works, and explain that when it comes to fat loss, energy in should always be considered alongside energy out- not just from the training session, but over the entire day, repeated consistently the majority of the time for sustainable results. “Wait a minute… I lost...

How to diet on a body transformation!

Let me draw your attention to the title of this blog, “how to diet on a body transformation”. Not just the macro’s, calories and science of the body transformation- check out the following blogs to help you with this…. Fat loss for busy people!  Simple rules of fat loss!  but this one focuses on three awesome strategies that  make your diet possible, meaning you succeed on your fitness journey. Now, before I begin, let me start with the housekeeping. This WILL ONLY work fully if you have the following in place. You are tracking your nutrition, every day, for the duration of the plan....

Sick of the “just eat less food” Idea? How about eating more, for less calories?

Today’s blog post is a short, simple idea, yet one that is often missed by everyone looking to achieve fat loss. We are constantly being told to eat less food. But do you really need to? Basics again- we need to create a calorie deficit. To do this, we can use more energy, consume fewer calories, or both. Let’s target the consume fewer calories option (as this one is the key part of the equation). Of course, we can keep eating the same foods, just less. This will do it- you will lose weight (all other factors being equal). But… This...

What Cardio is Best for fat loss?

What's the best type of cardio for fat loss? I still get this question regularly, and there’s two answers that I can support.   Answer 1: It doesn’t matter, it’s about the calorie deficit you create. Answer 2: One type is better for you when compared with the other options.   Both are correct. Let me explain…. Firstly, we know that to achieve any real, lasting fat loss, we must use more energy (calories) than we consume. I’ve discussed this in depth in previous blogs, such as the simple rules of fat loss.  Great, so that’s simple….. whatever burns the most calories is...

Diet breaks and refeeds- The solution to winning with your diet over Christmas?

Christmas is great, but the idea of a Christmas "Diet" doesn't really spring to mind. It’s a time to catch up with families and friends, relax, reboot, and reflect on the year. But, the January resolution is an issue. It’s the year-long equivalent of “I’ll start Monday”. It gives you an excuse to hold off on your diet, and by the time November comes around, most people are already thinking of waiting until the New Year. Why? It’s obvious- the idea of a diet over the Christmas period is dreadful. It almost feels like you’re missing out on Christmas, and for those...

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